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Melting down the stubborn fat is not an easy deal. It takes time and sweat to achieve your weight-loss goals. Weight loss is all about creating a calorie deficit so that the body could use the stored fat in your body as a source of energy. Often, people go for strict dieting and rigorous work out regime to achieve their weight loss goals. However, there are several other faster ways to fat loss to ease your weight loss journey.
If you are looking for a faster way to fat loss, here we go with 10 easy ways to fat loss:
Let us quickly go through the 10 faster ways of fat loss.
#1 |Focus on Cardio Exercises
Cardio exercises focus on the lungs and heart and enhance the fat burning process in the body. Aerobic exercises decrease belly fat and body fat as well. A rigorous 20-40 minutes of the cardio session each day can mainly help to burn the body fat faster.
Focus on the exercises like running, swimming, cycling, or brisk walking to kick start the weight loss.
#2 | Vinegar
The health-promoting benefits of vinegar - controlling blood sugar and improving heart health, are known to everyone. It is also helpful in reducing body fat and consuming 1-2 tablespoons of vinegar every day, reducing the waist size, body weight, and belly fat.
It promotes the feeling of fullness and helps in reducing the calorie intake up to 275 calories per day. You can include vinegar in the form of marinades, dressings, and sauces.
#3 | Stock up fiber
Soluble fiber takes time to move through the digestive tract by absorbing water. It promotes the feeling of fullness. Hence, high fiber food is responsible for developing the feeling of fullness and curbing the calorie intake. The studies show that increasing the soluble fiber intake by 10 gram each day helps in the reduction of belly fat by 3.7%.
It is recommended to include 14 grams of soluble fiber in the diet to decrease the calorie intake by 10% resulting in the weight loss of 4 pounds over two months.
#4 | Strength Training
Strength training involves the contraction of muscles and builds its resistance. It helps in increasing strength and muscle mass. To gain muscles, most of the strength training exercises include weight lifting.
There are multiple benefits of strength training, including the faster fat loss, especially the Visceral fat, which surrounds the belly organs. Research shows that aerobics exercises, when paired with strength training, are more effective as compared to the aerobics exercises alone.
As resistance training preserves the fat-free muscles, it helps to burn the fat even when you rest. Around 7% of the body fat is burned at rest for 10 weeks of strength training.
#5 | Catch up a good sleep
The researches prove that early to bed and early to rise not only makes you healthy, wealthy and wise but slimmer too. The people who sleep fewer than 5 hours a day for one week are likely to reduce less weight than the people who have a sound sleep of 7 hours per night.
The lack of sleep alters the hunger hormones and thus increases the appetite. It is advised to stick to a regular sleeping schedule and sleep for 7 hours each night to derive the bodyweight benefits. To support your sleep cycle, restrict the calorie intake, and avoid using gadgets.
#6 | High-protein diet
Protein diet makes you feel more satisfied, and you do not feel hungry for a longer time. Include protein-rich food in your diet to curb your appetite. High-quality protein leads to a lesser risk of belly fat. High-protein is also associated with preserving the muscle mass and stabilize the metabolism, which is essential to promote weight loss.
Foods like seafood, eggs, dairy products, legumes, and meat are the rich sources of protein. Including these foods increases the feeling of fullness and restrict your calorie intake.
#7 | Intermittent Fasting
A specific duration between fasting and eating for a few days can also help to lose weight faster. Intermittent fasting is effective for weight gain as well as weight loss. Alternate day fasting, i.e., one-day fasting and one day eating normally for 3 to 12 weeks, helps in reducing the weight by 7%.
Choose an eight-hour window for eating consistently, say eating between 8 AM to 4 PM helps in maintaining the muscle mass and promoting weight loss when combined with resistance training.
#8 | Restrict the refined carbs
The refined carbs are low in nutrition and fiber. Most of the refined grains are separated from the germ and bran, which boosts the Glycemic Index (GI) of these grains. The high GI levels instantly spike up the blood sugar levels and crash immediately. The former leads to the storage of excess energy as fat and later induces you to eat more.
Replace the refined carbs with the whole grains to lower your body mass index and reducing your belly fat. Processed foods, breakfast cereals, white bread, pasta, and pastries are some of the sources of refined carbs that can be replaced with quinoa, oats, buckwheat, and barley.
#9 | Healthy fats
Healthy fats are an excellent way to induce weight loss. It maintains the feeling of fullness as it takes some time to digest. Thus it reduces the feeling of hunger and restricts your calorie intake. Most of the Mediterranean diets include olive oil and nuts, which are the source of healthy fats.
Trans fat is considered as unhealthy fats which contribute to body weight. Studies reveal that including two tablespoons of coconut oil daily helps in reducing the belly fat.
#10 | Add probiotics to your diet.
Probiotics are beneficial bacteria that promote gut health. From mental health to immunity, these probiotics are also helpful in accelerating weight loss. There are supplements and food like yogurt, which provide you these probiotics to keep your weight under control.
A study reveals that the people, including probiotics in their diet and following high-calorie and high-fat diet, can stabilize the weight effectively.
With plenty of options available to lose weight, the success of each option depends on your lifestyle, eating habits, and many other factors. Losing weight overnight is unrealistic. Hence, a focused approach with continuous efforts is what you require to lose weight effectively.